Group Instruction

Tension is who you think you shoud be. Relaxation is who you are. ~ Chinese Proverb

Mindful Self-Compassion (MSC)Registration Open for Winter 2019 Course!​Research shows self-compassion to be a powerful way to achieve emotional well-being and contentment in our lives. It can provide an island of calm, a refuge from the storm of endless positive and negative self-judgments. By tapping into our inner wellsprings of kindness, acknowledging the shared nature of our imperfect human condition, we can start to feel more secure, accepted, and alive. ~ Kristin Neff​8-Week Course Fee: $450

Mindful Self-Compassion (MSC) is an empirically-supported 8-week program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Kristen Neff and the clinical expertise of Chris Germer, a leader in the integration of mindfulness and psychotherapy, MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care, and understanding.

The three components of self-compassion are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness so that we know we are not alone in facing our challenges. Mindfulness opens us to the present moment so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected, presence.

Self-compassion can be learned by anyone, even those who didn’t receive reliable affection in childhood or who feel uncomfortable when they are good to themselves. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves.​Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional well-being, less anxiety, depression, and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. And it’s easier than you think!

This class will be co-taught by:Janet Sandman, CMMI and Michael R. LaVallle, Ph.D.

​

After participating in this course, you will be able to:

Practice self-compassion in daily life

Understand the empirically-supported benefits of self-compassion

Handle difficult emotions with greater ease

Motivate yourself with encouragement rather than criticism

Transform challenging relationships, both old and new

Manage caregiver fatigue

Practice the art of savoring life and self-appreciation

What to Expect

Course activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to experience directly self-compassion and to learn practices that evoke self-compassion in daily life. MSC is a training program that emphasizes strengthening the capacity to be aware (mindfulness) and building emotional resources (self-compassion). Positive change occurs as we develop the capacity to be with ourselves in a kinder, more compassionate way. While some difficult emotions may arise when practicing self-compassion, we are trained to provide a safe, supportive environment for participants to explore these practices, and committed to making the journey interesting and enjoyable for everyone.

Group Classes and Workshops are fun and affordable ways to learn about this whole meditation and mindfulness thing. Most sessions are an hour long and are taught using methods learned during my meditation and mindfulness teacher certification training at the McLean Meditation Institute in Sedona, Arizona. I want you to enjoy your meditation practice. If you think your mind is too busy to meditate or you've tried meditation in the past but "just can't do it", I can teach you simple techniques to help get you on the meditation highway. All you need to add is your willingness to learn and a little bit of time.

The Essentials of MeditationThe Simple, Easy, Every Day (SEED)Meditation® method makes meditation accessible to everyone.Whether you are new to meditation or simply want to enhance your current practice, this SEED meditation course takes the mystery out of meditation and guides you every step of the way. In this three-hour workshop, you'll discover the essentials of a successful meditation, what meditation is and what it isn’t, and learn the many benefits that will unfold for you when you learn to meditate. These practices are truly the only ones you’ll ever need for the rest of your life.

In this workshop, you will learn:

Meditation Facts & Myths

Benefits of Meditation

Effects of Stress

Three Ways Meditation Trains Your Attention

Five Essentials for a Successful Meditation​

Guidelines for Continued Practice​

Breath & Body Awareness

Heart-Centered Breath

Self-Inquiry Practice

Silent Mantra Meditation

Mindfulness Practices

Peacefinder Practices ​

Half-Day Workshop $ 225 per person Coming Soon to a Location Near You!

If you are interested in hosting this workshop at your place of employment or at your home, contact me for Group Pricing.

Group One-Hour SessionsWant to host a meditation "party" for your friends, co-workers or employees? It's a fun, easy way to try out this meditation thing! You pick the place and time and I will come to you. During this 60-minute session, you will learn the three requirements and five essentials of a successful meditation and experience a guided body and breath awareness meditation for yourself! Then, we can chat about your experiences and address any questions.

You and a few friends $ 150Larger Groups Let's chat about what you want!